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Exercise for heart health, and it doesn’t have to be ‘crazy’

CLARKSVILLE, Tenn. – “It’s not just about looking fit,” says Dr. J. David Amlicke when asked about exercise. “It’s about being healthy and ensuring that your body is working the way that it should. Look at athletes from 30 years ago compared to now.

“By today’s standards, they look like skinny kids. But their bodies were working at maximum capacity because they were exercising and eating properly.”

Obesity risks

Amlicke, an interventional cardiologist with Gateway Medical Group in Clarksville, further states that anyone currently living with obesity is strongly counseled to set a goal in the next 12 months to lose at least 10 percent of their current body weight. “Obesity carries with it the risk of hypertension and diabetes to name two risk factors. Add to that the damage done to your joints and back and it becomes imperative to lose the weight.”

For many Americans, however, the thought of losing weight is overwhelming and they are unsure of where to start looking for assistance.

Mandy Wynn, owner of Ursus Ultimate in Clarksville, explains that fitness doesn’t have to be about participating in a triathlon, though sometimes it is.

“Fitness should be functional. Your body was made to do certain things – squat, jump, run. If you are unable to do those things because of weight gain or other reasons, you need to begin training your body to build back up that functional health.”

Exercise benefits

Amlicke agrees. “Your body needs proper exercise because it was made to be active. Your metabolism will ramp up with exercise, your joints will gain strength and mobility, and most importantly, your heart will become more efficient with exercise and will strengthen. This is why anyone with a cardiac attack is immediately placed into cardiac rehab where they’re taught to exercise – it provides a significant reduction in risk of another attack.”

The American Heart Association recommends at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week to maintain proper heart health. According to the AHA, 30 minutes a day for five days a week is an easy number to remember and is easy to work into your daily routine.

“That’s the thing about exercise,” says Amlicke, “It doesn’t have to be crazy. It can literally just be a brisk walk. Ride your bike. Do aerobics at the YMCA.” He is also quick to point out that exercise is not only for those who can afford equipment or a gym membership. “If you have no money that’s totally fine. Put on your shoes and go walk around the block for 30minutes and you’ve gotten the exact same benefits as someone who bought an expensive gym membership. Exercise is not related to your socioeconomic status.”

Heart health activities

The American Heart Association suggests activities such as walking, jogging, swimming, or biking and also points out that simple daily activities such as taking the stairs are easy ways to improve heart health.

No matter what your level of health, the AHA and physicians agree that something is always better than nothing. “Everyone can get up today and start doing something to improve their activity levels which will improve their health,” says Amlicke. “Take that walk around the block. Take the stairs instead of the elevator. Combine all of this with a healthy diet and you’re going to be on the right track already.”